bump for all the newbs to see
another bump. I’m Olympic lifting right now but have become very interested in Strongman since coming back from the Arnold after having met some of the Amateurs competing there. I was thinking of doing the standard 5/3/1 until I can get some Strongman equipment gathered up.
What do you guys think of this routine I am going to start next week?
DAY 1
5/3/1 Squats
5/3/1 Bench Press
Bis (hammer curls, pinwheels, i.e. forearm work)
Tris (Some type of extension with an ez-bar)
DAY 2
5/3/1 Deadlift
Lats - chin variation
Abs
Grip
DAY 3
Lats - row variation
Traps
Tris (heavy press, i.e. JM presses, CG bench, pin presses, board presses, etc)
Bis (heavy curl movement)
DAY 4 - Event day
Atlas stones, Log (will use this as 5/3/1 more or less for my main OHP movement), Thomas inch dumbbell, Keg
^ We are working on getting some more stuff. i.e. Farmers handles & a yoke.
I think you will end up finding squatting, deadlifting, and event work as 3 days to be extremely rough. I would suggest combining your squat/DL day, rotating them weekly, etc.
Personally, I am squatting for reps 1 day, and heavy elevated pulls on event day. I have found that my body can adjust to this pretty well.
Also, make sure to leave Atlas stones as the last movement on event day. It tends to be the final event in competition, and removing all the tacky takes time away from training.
I am sure others will chime in here. There are a few other modifications I would make, but they are based upon what I have learned about my capabilities/recovery.
Thanks for the info mr. natedawg. OK here’s what I came up with, critique again if you want, it’s not too much different.
DAY 1
5/3/1 Incline Bench
Lats - chin variation
Bis (hammer curls, pinwheels, i.e. forearm work)
Tris (Some type of extension with an ez-bar)
DAY 2
5/3/1 Squat
Hams - higher rep RDLs, leg curls, something of that nature.
Abs
Grip
DAY 3
Lats - row variation
Traps
Tris (heavy press, i.e. JM presses, CG bench, pin presses, board presses, etc)
Bis (heavy curl movement)
DAY 4 - Event day
5/3/1 Deadlift, followed by events (not in any specific order): Atlas stones, Log, Thomas inch dumbbell, Keg
So my OHP is basically the incline bench, and the Log on event day. Is 5/3/1 a good idea for the Log? i.e. 9-12 reps week 1, 6-8 reps week 2, 3-5 reps week 3?
Thanks!
Good stuff Andy. Are you training for this while in the Service or are you done now?
[quote]mom-in-MD wrote:
eek, 315 huh?
And I didn’t mean ‘show,’ I meant comp, lol…I’ve always had an interest, and its not off my list of things to do, YET!
I believe there is some transitional stuff going on with the current chairperson…it’s a toss up right now between training for a bodybuilding show or for strongman, lol…two COMPLETELY different aspects to training…[/quote]
If you’re in Maryland, Barry Perkins and the Edge Crew train in Reston VA. Not sure how far that is from you, but it might be worth a trip once a week for event training.
[quote]Enders Drift wrote:
Good stuff Andy. Are you training for this while in the Service or are you done now?[/quote]
No, I did 2 years at West Point and left, so I haven’t done anything military-related in about 8 months. However I’m considering the IL National Guard, it’s a big decision however since it will screw up me getting my degree in the next year. Regardless I’ll be training either way.
[quote]PB Andy wrote:
Thanks for the info mr. natedawg. OK here’s what I came up with, critique again if you want, it’s not too much different.
DAY 1
5/3/1 Incline Bench
Lats - chin variation
Bis (hammer curls, pinwheels, i.e. forearm work)
Tris (Some type of extension with an ez-bar)
DAY 2
5/3/1 Squat
Hams - higher rep RDLs, leg curls, something of that nature.
Abs
Grip
DAY 3
Lats - row variation
Traps
Tris (heavy press, i.e. JM presses, CG bench, pin presses, board presses, etc)
Bis (heavy curl movement)
DAY 4 - Event day
5/3/1 Deadlift, followed by events (not in any specific order): Atlas stones, Log, Thomas inch dumbbell, Keg
So my OHP is basically the incline bench, and the Log on event day. Is 5/3/1 a good idea for the Log? i.e. 9-12 reps week 1, 6-8 reps week 2, 3-5 reps week 3?
Thanks![/quote]
That’s pretty close to what I am doing. You will notice as you start with this, that certain things need tweaking. For example, my clean needs work as well as my pressing. So before squats, I now do low reps for speed on cleans (right now I am doing highpulls to get the weights up) and I do pressing 2-3x a week as I can recover better, but need the volume.
Also, really make sure to hit your upper back. I see you already have trap work and deadlifts, but I am just stressing the importance of it…
[quote]threewhitelights wrote:
[quote]mom-in-MD wrote:
eek, 315 huh?
And I didn’t mean ‘show,’ I meant comp, lol…I’ve always had an interest, and its not off my list of things to do, YET!
I believe there is some transitional stuff going on with the current chairperson…it’s a toss up right now between training for a bodybuilding show or for strongman, lol…two COMPLETELY different aspects to training…[/quote]
If you’re in Maryland, Barry Perkins and the Edge Crew train in Reston VA. Not sure how far that is from you, but it might be worth a trip once a week for event training.
[/quote]
TWL,
Does Barry have stones at his facility? And stone mold? Also, do you have his number, I couldn’t find it.
Thanks
[quote]coolnatedawg wrote:
[quote]threewhitelights wrote:
[quote]mom-in-MD wrote:
eek, 315 huh?
And I didn’t mean ‘show,’ I meant comp, lol…I’ve always had an interest, and its not off my list of things to do, YET!
I believe there is some transitional stuff going on with the current chairperson…it’s a toss up right now between training for a bodybuilding show or for strongman, lol…two COMPLETELY different aspects to training…[/quote]
If you’re in Maryland, Barry Perkins and the Edge Crew train in Reston VA. Not sure how far that is from you, but it might be worth a trip once a week for event training.
[/quote]
TWL,
Does Barry have stones at his facility? And stone mold? Also, do you have his number, I couldn’t find it.
Thanks[/quote]
Nateypooh-
Barry’s got the works… he trains out of his garage, so it’s not much of a facility, and he only has one box to load to, so it’s kinda tough to get a feel for a series, but it’s something.
I’m pretty sure I tried to get you to come out there when I was down in VA…I’ll drop him a text and see what his deal is right now, get in touch with you after that…
[quote]threewhitelights wrote:
[quote]coolnatedawg wrote:
[quote]threewhitelights wrote:
[quote]mom-in-MD wrote:
eek, 315 huh?
And I didn’t mean ‘show,’ I meant comp, lol…I’ve always had an interest, and its not off my list of things to do, YET!
I believe there is some transitional stuff going on with the current chairperson…it’s a toss up right now between training for a bodybuilding show or for strongman, lol…two COMPLETELY different aspects to training…[/quote]
If you’re in Maryland, Barry Perkins and the Edge Crew train in Reston VA. Not sure how far that is from you, but it might be worth a trip once a week for event training.
[/quote]
TWL,
Does Barry have stones at his facility? And stone mold? Also, do you have his number, I couldn’t find it.
Thanks[/quote]
Nateypooh-
Barry’s got the works… he trains out of his garage, so it’s not much of a facility, and he only has one box to load to, so it’s kinda tough to get a feel for a series, but it’s something.
I’m pretty sure I tried to get you to come out there when I was down in VA…I’ll drop him a text and see what his deal is right now, get in touch with you after that…[/quote]
Stevie-weevie (?!),
Yea, I think my friend was trying to see if he had a mold so he could construct some new stones. We have 4 200-300lb stones and are always looking for more.
And I hadn’t started working events by then! But definitely let me know.
So do you wanna train out there, or just rent a mold? He makes GREAT stones too, if you wanna just have him do it for you. I’m sure he would if I asked nice enough.
Definitely stones (dependent upon price). And possibly train out there. We have a good collection of equip right now, but I think it would be beneficial to work with someone of a better caliber.
To PB Andy and everyone else:
http://www.totalperformancesports.com/article_pages/2006_Articles/EFS_Strongman%20.htm
and
Something to add that I’ve heard Shakes say before and agree with - once your volume on the events goes up you are going to have to sacrifice gym volume to keep recovery under control. Just my $.02
[quote]musicma1n1 wrote:
To PB Andy and everyone else:
http://www.totalperformancesports.com/article_pages/2006_Articles/EFS_Strongman%20.htm
and
http://www.totalperformancesports.com/articles.htm[/quote]
Thanks for the link. I’d do it that way if I could mix events with regular gym-lifting but that’s not possible unfortunately. 
Although I’m just starting out in strongman, I’ve always had great success and great gains with Heavy Duty, the workout that Mike Mentzer invented. It involves going to failure getting rest. One workout in the gym every 4 days.
Now that I’m going to try to start comepeting in strongman after I get my poundages up, I’ll likely be doing event stuff during the off days.
By the way, what is this 5/3/1 I keep seeing reference to?
I have been doing 531 with the standard template for 5 months and just started strongman training two months ago. At first I kept 531 the same and just added a fifth day for events (stones, tires, log, farmers walks, sled pulls). After a few weeks I changed all my assistance work to help me with strongman rather than powerlifting. This is what my routine currently looks like. (Based on what I have read on this thread, I am now thinking that this may be too much volume, although my partner and I seem to be handling it well).
Monday:
531 bench
Incline DB bench
Pec Deck
Zercher squat
pull-over
weighted sit-ups
Tuesday:
531 Deadlifts
Good mornings
pull throughs
shrugs
T-bar rows
hanging leg raise
Thursday:
531 Military Press (or push press)
pull-ups
face pulls
hip thrusters
fat bar reverse curls
Friday:
531 squat
reverse lunges or bulgarian split squats
leg press
hammer curls or barbell curls
dips or skull crushers
Saturday:
Stones
Tires
Log
Chain pulls
farmers walks
Sled pulls
As I am writing this I am realizing this is too much volume and although my 531 lifts are still increasing, this will probably be a recipe for disaster. I have progressed significantly in strongman also. I think most of the assistance lifts are critical for strongman progression, but maybe I should do gym workouts 3 days a week and push the fourth day to the following monday. What does everyone think? Thanks in advance.
[quote]scarb wrote:
I have been doing 531 with the standard template for 5 months and just started strongman training two months ago. At first I kept 531 the same and just added a fifth day for events (stones, tires, log, farmers walks, sled pulls). After a few weeks I changed all my assistance work to help me with strongman rather than powerlifting. This is what my routine currently looks like. (Based on what I have read on this thread, I am now thinking that this may be too much volume, although my partner and I seem to be handling it well).
Monday:
531 bench
Incline DB bench
Pec Deck
Zercher squat
pull-over
weighted sit-ups
Tuesday:
531 Deadlifts
Good mornings
pull throughs
shrugs
T-bar rows
hanging leg raise
Thursday:
531 Military Press (or push press)
pull-ups
face pulls
hip thrusters
fat bar reverse curls
Friday:
531 squat
reverse lunges or bulgarian split squats
leg press
hammer curls or barbell curls
dips or skull crushers
Saturday:
Stones
Tires
Log
Chain pulls
farmers walks
Sled pulls
As I am writing this I am realizing this is too much volume and although my 531 lifts are still increasing, this will probably be a recipe for disaster. I have progressed significantly in strongman also. I think most of the assistance lifts are critical for strongman progression, but maybe I should do gym workouts 3 days a week and push the fourth day to the following monday. What does everyone think? Thanks in advance.[/quote]
I tried to stick to the 4 day thing, but I eventually found it best to do 3 days and then events. 1 lower body day a week, plus events. It’s too much for my lower back to recover from with anymore.
Also, those first 2 days look insane…